Category 3 Design

Friday, November 23, 2012

Although this is the last post for this blog I hope you look through this blog for inspiration on your fitness journey.
I will soon recommence blog posts on Cat 3 Fitness and Health
See My Blog List > > >

Sunday, July 8, 2012

This school holidays started with a four day health initiative and promotion program for teenage girls living in the beautiful Cocos (Keeling) Islands. 13 girls (12-15 years old), me, the Doctor, three Nurses, and two wonderful young women from the Cocos (Keeling) Islands Shire office got together to help the girls get into the habit of healthy eating and regular exercise.

We covered girl stuff like training in the menstrual cycle, how to fit a bra and which bras to use for different types of physical activity and pelvic floor exercises, stuff which we couldn't have covered if there were any boys or men around.

The girls came up with awesome programs to do over the rest of the school holidays - they're great programs which is why I'm posting them, yet to be seen if the girls actually do them.

The Homie's program (they're meeting every afternoon at 3.30pm):
Mondays: Squat jumps and resistance band lat pull downs
Tuesdays: Push ups (from knees) and tricep dips - I was impressed that the girls came up with this great superset!
Wednesdays: 30 minutes on the treadmill, 1 min walk/1 min run
Thursdays: Tabatas on the treadmills and spin bikes
Fridays: 10 minute walk followed by an hour of volleyball
Saturdays: 10 minute walk followed by an hour of tennis
Sundays: 10 minute walk followed by an hour of t-ball

The West Side's program (they're calling each other in the morning to arrange the time and place to meet in the afternoon):
Deciding day to day from selection of:

About Me

I became a Personal Trainer when it became apparent during my certificate III in fitness course (gym instructor) that everyone is different. I knew then that I could make a positive contribution to the larger community’s well-being by providing one-to-one training.
I love showing people that being fit and healthy and active is fun, and that this is achievable on one’s own terms.

Relaxation Massage at Home Island end 13 December 2012

Relaxation massage will finish on Thursday 13 December 2012. Hopefully one of the new arrivals to Cocos will be able to provide this service!

Do-Try-Athlons

Both West Island and Home Island are great venues for multi-sports.

West Island from end to end along the road is 13km, with swimming spots at both the northern end (Trannie's beach) and the southern end (Scout Park and Yacht club). As the water is quite shallow you have to time it for high tide.

For the beginner you can cycle 5km to Scout Park, jump in the water and swim with the current down to Yacht Club (floating will take about 20-30 minutes, a fast swimmer will take 5-10 mins), walk or jog just under 1km back and back on your bike.

For the more adventurous, you can cycle 6km to Yacht Club and swim against the current. Or ride 7km to Trannies and swim laps. Or even combine both swims with a 13k ride in-between.

The road around Home Island is 5km and if you stop at turtle beach (again high tide's the best), you can swim 500 m laps up and down and then go around the island again.

Hash House Harriers

4.30pm Cocos (Keeling) Time every Monday.See the Chalkboard for venue.

Tennis

Tuesdays from 4.30pm social matches - check at the courts for game draws.Casual rates are $5 during the day and $10 at night (with lights).

Physio at Cocos 21-28 July

Therese our visiting physiotherapist is arriving on island 21 July and flying out 28 July - that's only one week! So make sure you get an appointment to see her - make the most of this professional free service!

Heartmoves recommencing in September 2011

Heartmoves is a gentle physical activity program run all across Australia by Registered Exercise Professionals who have been trained as Heartmoves Leaders by the Heart Foundation. You're in safe hands!

Sessions will run by appointment only. Cost is $30 per person, $25 per person for 2 or 3 person group, discounts available for larger groups.

Direction Island Day Spa - until 15 March 2012

Direction Island Day Spa every Thursday, bookings available from 9.30am to 12.30pm.

Fabulous Fitness February

Check the chalkboard for the day's fabulous physical activity on and around West Island.There are activities every day, mornings and afternoons and some all day and overnight actitivities too.Fabulous Fitness February is run by the Cocos (Keeling) Islands Health Clinic.

Girls Only Fitness Makeover POSTPONED TILL FURTHER NOTICE

Women's and Girls' Full Body Fitness Make-over!Unfortunately did not get off the ground when anticipated :(

Super Express Circuits ends Friday 13 May 2011

Friday mornings from 5.30am to 6.15pm.West Island Cyclone Shelter - $10 each per sessionGuys - no more excuses, you can get to this before work!

Okay, so you blokes have come up with excuses not to come to these awesome circuits. Watch out, there are a couple of superfit women emerging from these!